Loaded carries only.

Bro Mo

Quadruple-Digit Post Count
I've considered a carry only program before but have not put all my chips in on one yet. If I were to do more than the carries only, I might use the beginning of the carry for the rep work and do a sort of a ladder medley. Perhaps:
  1. snatches followed by OH carry
  2. cleans followed by rack/hug carry
  3. picks (deadlifts) followed by farmer carry
  4. repeat as necessary
However, I have not jumped into something like this because I kind of think swings and TGUs will do most of what that would. I also think that the big benefit of carries is to use a heavy enough weight that you can't do reps with it.
 

pet'

More than 5000 posts
Hello,

From which weight should we consider a carry "efficient" ? 70 - 75 of 1RM ?

Kind regards,

Pet'
 

natewhite39

More than 500 posts
Certified Instructor
The closest I've come is for 2 weeks (2 days on / 1 day off) I did only 32kg swings and a variety of carries for about 30 minutes of super sets.

This is great program if you want to develop a grip that could turn coal into diamonds, be debilitatingly sore, and be so hungry that you would be willing to eat every part of a goat except the antlers! Enjoy....
 

tex0585

Double-Digit Post Count
The closest I've come is for 2 weeks (2 days on / 1 day off) I did only 32kg swings and a variety of carries for about 30 minutes of super sets.

This is great program if you want to develop a grip that could turn coal into diamonds, be debilitatingly sore, and be so hungry that you would be willing to eat every part of a goat except the antlers! Enjoy....
So...you're saying it's a lot of work? Hahaha. I know that's what you're saying. Did you put the bell down at all?
 

natewhite39

More than 500 posts
Certified Instructor
@tex0585 Oh yeah, had to switch it up to get various carries in. Sometimes it was only 1 bell, sometimes 2. Kept rest as short as possible for 30 minutes then that was all she wrote.
 

pet'

More than 5000 posts
Hello,

I never tried a loaded carries only program. But when I want to put some variety, I enjoy doing my heavy swings on "S&S fashion", and then suitcase carries @50kg (bdw 64) (I do not have enough material to do with 50 each side). Then I walk X paces carrying right, X paces carrying left and so on during 20 min.

It works great for core, balance and grip.

Kind regards,

Pet'
 

the hansenator

More than 500 posts
to fixing issues with the gait of runners.
I'd be interested in learning more about this if anyone has the details. I'm guessing the glute medius gets some work but is there more to it? And are there certain types of loaded carries that are best for this application?
 

banzaiengr

Quadruple-Digit Post Count
I'd be interested in learning more about this if anyone has the details. I'm guessing the glute medius gets some work but is there more to it? And are there certain types of loaded carries that are best for this application?
I believe it was in some of Dan John's work. I only have one of his books right now and I will take a look. Gotta quit this book loaning stuff. : )
 

Stubsie

Still New to StrongFirst Forum
Certified Instructor
Try week of 2-3 sessions of TGU 1+1 x 5 followed with Rack carry to close to failure then switch to farmers until close to failure. Shake out then repeat carries for total distance around block record time and or times to set bells down to gauge progress. Add in 3 swing sessions(Med, Heavy, light) in between. I do the carries as a test once per month for 750m. Great fun! Carries for all functions in one session.
 
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